Keto vs Carnivore Diet: Differences, Weight Loss, and Health Effects

What is the Keto Diet?

The ketogenic or "keto" diet is a very low-carb, high-fat eating plan. The goal of the keto diet is to reach a metabolic state called ketosis, where your body starts burning fat for fuel instead of carbohydrates. This happens because severely restricting carbs to around 20-50 grams per day causes your body to break down fat into compounds called ketones. Ketones then become the primary fuel source for your cells.

On the keto diet, the majority of your calories come from fat. A typical keto macronutrient ratio is:

• 60-75% fat
• 15-30% protein
• 5-10% carbohydrates

Foods allowed on the keto diet include:

• Meat
• Fish and seafood
• Eggs
• Full-fat dairy
• Nuts and seeds
• Non-starchy vegetables like leafy greens, broccoli, cauliflower, etc.
• Avocados and berries in moderation
• Healthy fats like olive oil, coconut oil, avocado oil, etc.

Foods to avoid on keto include:

• Grains like bread, pasta, rice, etc.
• Starchy vegetables like potatoes, sweet potatoes, peas, corn, etc.
• Beans and legumes
• Fruit except for small portions of berries
• Sugar and sweets
• Low-fat or diet products
• Some condiments and sauces with added sugars

Many people follow the keto diet specifically for weight loss, as restricting carbs often leads to a reduced appetite and calorie intake. But the keto diet has also been used therapeutically for epilepsy, type 2 diabetes, polycystic ovary syndrome (PCOS) and more.

Potential Benefits of Keto Diet

• Weight loss - lowering carb intake often leads to calorie deficit
• Reduced appetite - high fat and protein diets are often very filling
• Blood sugar control - low carb diets can help manage blood sugar in diabetes
• Neuroprotective effects - ketones provide alternative fuel source for the brain

Potential Downsides of Keto Diet

• Difficult transition period - low energy, headache, irritability, constipation, etc.
• Nutrient deficiencies - increased risk if diet is not well-planned
• Disordered eating patterns - strict rules may promote unhealthy behaviors
• GI issues - potentially disruptive for gut microbiome

What is the Carnivore Diet?

The carnivore diet, also known as the zero-carb diet, is an extreme form of low-carb eating. As the name implies, it involves eating mostly meat and other animal foods and avoiding all carbohydrates. A true carnivore diet only includes animal foods like:

• Red meat
• Poultry
• Fish and seafood
• Eggs
• Dairy products

All vegetable and plant foods are eliminated, including fruit, grains, legumes, nuts, seeds, vegetables, herbs, spices, oils, etc. The only plant foods allowed in moderation on some versions of the carnivore diet are small amounts of avocado, coconut, and olive oil.

Like the ketogenic diet, the carnivore diet aims to get the body into a state of ketosis. However, protein intake tends to be higher than on the standard keto diet. A typical carnivore macronutrient ratio is:

• 60-85% fat and protein
• 0% carbohydrates

The carnivore diet was popularized by orthopedic surgeon Dr. Shawn Baker, who claims it can help with weight loss, diabetes, heart disease, autoimmune issues, brain fog, and more. However, most of these assertions lack scientific evidence.

Potential Benefits of Carnivore Diet

• Weight loss - high protein and low carb promotes satiety
• Elimination of inflammatory foods - for conditions like arthritis or autoimmunity
• Low carb benefits - blood sugar control, etc.

Potential Downsides of Carnivore Diet

• Extremely restrictive - high risk of nutrient deficiencies
• GI issues - lack of fiber can disrupt gut microbiome
• Unethical - environmental and animal welfare concerns
• Disordered eating - restriction may lead to unhealthy behaviors
• High costs - grass-fed meats are expensive

Key Differences Between Keto vs Carnivore

So in summary, here are some of the main differences between the standard ketogenic diet and the carnivore diet:

1. Carb intake

Keto diet: Very low carb, around 20-50 g net carbs per day

Carnivore diet: No carbohydrates allowed

2. Protein intake

Keto diet: Moderate protein based on individual needs

Carnivore diet: Very high protein intake

3. Fat intake

Keto diet: Very high fat intake, around 70% of calories

Carnivore diet: High fat intake when including fatty meats, but lower than keto

4. Food variety

Keto diet: Includes non-starchy veggies, berries, some dairy, nuts/seeds, healthy fats and oils

Carnivore diet: Only animal foods allowed

5. Sustainability

Keto diet: Can be followed long-term for some people if well-formulated

Carnivore diet: Very restrictive so hard to follow sustainably long-term

6. Nutrient deficiencies

Keto diet: Possible deficiencies include fiber, magnesium, potassium, vitamins C and K

Carnivore diet: High risk of many deficiencies including fiber, vitamin C, vitamin E, magnesium, potassium, etc.

Which is Better for Weight Loss?

Both the keto and carnivore diets may promote weight loss, but which is more effective?

In general, keto is likely better for sustainable weight loss for most people. It provides enough protein and fat to control hunger while still including nutrient-dense plant foods. The extreme carbohydrate restriction of keto also puts your body into fat burning mode.

However, the carnivore diet takes carb restriction to an extreme. Some people may initially see rapid weight loss by switching to all meat. But it will likely be difficult to stick with long term due to nutritional imbalances and lack of dietary variety.

For optimal fat loss its best to choose the less restrictive keto diet and focus on whole foods like quality proteins, healthy fats, and plenty of low-carb vegetables. This provides adequate nutrition for the body while still lowering carbs enough to burn fat.

Which Diet is Healthier Overall?

When it comes to overall long-term health and nutrition, the standard ketogenic diet is likely the healthier choice for most people.

The keto diet can be formulated to include a wide range of healthy whole foods that provide antioxidants, fiber, vitamins, minerals, and beneficial plant compounds. However, nutrients of concern may include fiber, magnesium, potassium, and vitamins C and K.

On the other hand, the carnivore diet is extremely limited and eliminates all vegetables, fruits, grains, nuts and seeds. Following this diet long-term could lead to a number of serious vitamin and mineral deficiencies.

In particular, restricting fiber long-term can negatively impact digestive health. The gut microbiome relies on fiber to thrive, and lack of fiber is linked to conditions like constipation, diarrhea, colon cancer, and IBS.

Overall the keto diet is more flexible and less likely to cause nutritional imbalances than the strict carnivore diet. But its still important to work with a healthcare provider and dietitian to formulate a keto diet with optimal nutrition.

Who Should Try Keto vs Carnivore?

The keto diet may be a reasonable dietary strategy for some people looking to manage weight, diabetes, epilepsy, PCOS, or other health conditions. But its not necessarily recommended for everyone.

Following a carnivore diet long-term is likely not advisable due to the nutritional risks. However, some people use it therapeutically as a short-term elimination diet under medical supervision.

Here are some general guidelines on who may benefit from a ketogenic diet vs a carnivore diet:

Keto diet may be appropriate for:

• Individuals with obesity looking to lose weight
• People with type 2 diabetes or prediabetes
• Those with epilepsy unresponsive to medications
• People with PCOS, NAFLD, or other metabolic disorders
• Endurance athletes using keto for short periods
• Some individuals on a therapeutic medical keto diet

Carnivore diet may be appropriate for:

• No one long-term due to nutritional concerns
• People doing an elimination diet short-term under medical supervision
• Those with autoimmune disorders like rheumatoid arthritis avoiding inflammatory foods short-term
• Anyone eliminating common allergens like eggs, dairy, or nightshades for a period before reintroducing

But keep in mind that most health professionals advise against following the carnivore diet long-term or without medical guidance.

The Bottom Line

The keto and carnivore diets are two low-carb eating patterns gaining popularity. Both may promote weight loss.

However, the carnivore diet is extremely restrictive and only includes animal foods. This puts followers at a high risk of nutritional deficiencies and adverse effects on gut health and the microbiome.

For most people, the standard ketogenic diet with moderate protein and high healthy fat intake is likely a healthier choice than the carnivore diet. The keto diet allows room for nutrient-dense plant foods that provide vitamins, minerals, antioxidants, and fiber.

As with any restrictive diet pattern, its best to work with your healthcare team to ensure youre meeting all your nutritional needs for optimal health.

Disclaimer: This article is for informational purposes only and does not constitute medical advice. Always consult with a healthcare professional before starting any new treatment regimen.